A Condition Specific Approach to Magnesium Supplementation
Over 50% of Americans lack sufficient magnesium, and nearly 60% of U.S. adults fail to meet the average requirement for magnesium intake. Magnesium deficiency is a significant and prevalent health issue because this essential mineral is involved in almost every metabolic process crucial for health. It acts as a cofactor in over 350 enzyme systems that control biochemical reactions, including energy production, protein synthesis, muscle and nerve function, oxidative phosphorylation, blood glucose control, and blood pressure regulation. Every organ, particularly the heart, kidneys, and muscles, needs magnesium to function correctly. It plays a vital role in bone structure development, is necessary for the synthesis of DNA, RNA, and glutathione, and supports the active transport of calcium and potassium, which is essential for nerve impulse conduction, muscle contraction, and maintaining a normal heart rhythm.
Various conditions contribute to magnesium deficiency, such as gastrointestinal diseases, hypertension and cardiovascular disease (CVD), type 2 diabetes, alcohol misuse/dependence, different forms of chronic stress, and the aging process. On the other hand, inadequate magnesium intake is linked to metabolic syndrome, type 2 diabetes, CVD, Alzheimer’s disease, asthma, migraines, ADHD, osteoporosis, depression, and possibly some cancers according to research. Additionally, all types of stress accelerate magnesium loss, including emotional stressors (e.g., chronic worrying, anxiety, depression), physical stressors (e.g., intense exercise, sports performance, lack of sleep, pregnancy), environmental stressors (e.g., toxins, pollution, GMOs, heavy metal exposure, smoking or drug use), and dietary stressors (e.g., processed foods, pesticides, coffee, alcohol, sugar, sodas). Therefore, individuals under chronic stress may significantly benefit from increased magnesium intake.
Different forms of magnesium supplements fulfill specific roles and functions in the body depending on the condition or need. As noted in a previous article, magnesium L-threonate (MgT) supports mental health and cognitive function. This form of magnesium is chelated to threonic acid (a vitamin C metabolite), which facilitates the transport of magnesium ions across lipid membranes, including those of brain cells. It is more effective than other forms at crossing the blood-brain barrier and increasing magnesium levels in the cerebrospinal fluid. MgT may help those suffering from mood disorders, migraines, and neurodegenerative diseases.
Magnesium bisglycinate chelate is one of the most absorbable forms of magnesium, with magnesium bound between two glycine amino acids, forming a stable chelate. This chelated form ensures excellent bowel tolerance, avoiding the loose stool or upset stomach often associated with other magnesium forms. The "sandwiching" process between glycine molecules prevents it from being bound by dietary compounds, enhancing bioavailability and making it suitable for various applications, including supporting bone health, digestion and elimination, cardiovascular health, relaxation and sleep, blood sugar control, and kidney health.
Magnesium malate is a highly bioavailable form of magnesium bound to malic acid, a compound naturally found in fruits and vegetables. Malic acid is an intermediary in the citric acid cycle, a complex process that generates cellular energy from glucose, fats, and ketones. Therefore, magnesium malate may be particularly beneficial for individuals experiencing low energy and fatigue, such as those with fibromyalgia and chronic fatigue syndrome.
Magnesium citrate aids in promoting regularity and bowel relaxation by drawing water into the intestine and softening the stool. As magnesium is a natural muscle relaxant, it may also calm the nervous system and promote restful sleep. The citrate form of magnesium offers greater bioavailability than inorganic and insoluble forms. Magnesium citrate may benefit those with occasional or chronic constipation and individuals who struggle with sleep. This form is often available in powder form, providing a convenient delivery method that doesn't require swallowing pills, which is advantageous for older adults.
Regardless of the form, replenishing magnesium is essential for optimizing health. Therefore, supplementation may be crucial for many individuals, given the statistics on magnesium deficiency and insufficiency and the prevalence of non-communicable diseases in the modern Western world due to nutrient-poor diets and contemporary farming practices. Individuals may also consider increasing their intake of magnesium-rich foods like dark leafy green vegetables, nuts and seeds, and whole grains.
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